"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."
This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.
To find out more about McCutcheon and his training, click here.
If done properly, they should target your hamstrings, glutes and lower back. Sure, they are a great back exercise, but the focus should be on the posterior chain.
Waitaminute. The back is part of the posterior chain. The posterior chain runs from your neck/traps to your upper back to your lower back to your glutes to your hams and then to your calves (or visa versa). Hence the term 'chain'.
Therefore, either day is fine. Alternate as you see fit.
It's important to note that no matter how you slice your split(s), there is going to be crossover. There is no such thing as a perfect split.
Don't get me wrong. Crossover can be a good thing --- if managed properly. Chest/Back and Delts/Arms is a good example. On Chest and Back day, the Delts and Arms will receive minor to moderate stimulation. As long as compounds are used, the chest and back will get some attention of Delts/Arms day.
Even Push-Pull splits for the upper body have plenty of crossover.
If not managed, however, splits can overwork some muscles. Examples of Bad Splits (IMO):
Chest one day
Back another day
Why: The delts are going to be hit all three days and may be overtrained.
Why: Too much work and too much frequency for the lower back.